Vol-3

HIGH
BLOO PRESSURE
Prevention &control

By

SOMA VISHWANATH
What causes high blood pressure?

Blood pressure is the measure of the force of blood pushing against blood vessel walls. The
heart pumps blood into the arteries (blood vessels), which carry the blood throughout the
body. High blood pressure, also called hypertension, is dangerous because it makes the heart
work harder to pump blood to the body and contributes to hardening of the arteries, or
atherosclerosis, and to the development of heart failure.

What Is "Normal" Blood Pressure?

A blood pressure reading has a top number (systolic) and bottom number (diastolic). The
ranges are:

 Normal: Less than 120 over 80 (120/80)

 Prehypertension: 120-139 over 80-89
 Stage 1 high blood pressure: 140-159 over 90-99
 Stage 2 high blood pressure: 160 and above over 100 and above
 High blood pressure in people over age 60: 150 and above over 90 and above

People whose blood pressure is above the normal range should consult their doctor about
steps to take to lower it.
What Causes High Blood Pressure?

The exact causes of high blood pressure are not known, but several factors and conditions
may play a role in its development, including:

 Smoking
 Being overweight or obese
 Lack of physical activity
 Too much salt in the diet
 Too much alcohol consumption (more than 1 to 2 drinks per day)
 Stress
 Older age
 Genetics
 Family history of high blood pressure
 Chronic kidney disease
 Adrenal and thyroid disorders

Essential Hypertension

In as many as 95% of reported high blood pressure cases in the U.S., the underlying cause
cannot be determined. This type of high blood pressure is called essential hypertension.

Though essential hypertension remains somewhat mysterious, it has been linked to certain
risk factors. High blood pressure tends to run in families and is more likely to affect men than
women. Age and race also play a role. In the United States, blacks are twice as likely as
whites to have high blood pressure, although the gap begins to narrow around age 44. After
age 65, black women have the highest incidence of high blood pressure.

Essential hypertension is also greatly influenced by diet and lifestyle. The link between salt
and high blood pressure is especially compelling. People living on the northern islands of
Japan eat more salt per capita than anyone else in the world and have the highest incidence of
essential hypertension. By contrast, people who add no salt to their food show virtually no
traces of essential hypertension.

What Causes High Blood Pressure? continued...

The majority of all people with high blood pressure are "salt sensitive," meaning that
anything more than the minimal bodily need for salt is too much for them and increases their
blood pressure. Other factors that can raise the risk of having essential hypertension include
obesity; diabetes; stress; insufficient intake of potassium, calcium, and magnesium; lack of
physical activity; and chronic alcohol consumption.

Secondary Hypertension

When a direct cause for high blood pressure can be identified, the condition is described as
secondary hypertension. Among the known causes of secondary hypertension, kidney disease
ranks highest. Hypertension can also be triggered by tumors or other abnormalities that cause
the adrenal glands (small glands that sit atop the kidneys) to secrete excess amounts of the
hormones that elevate blood pressure. Birth control pills -- specifically those containing
estrogen -- and pregnancy can boost blood pressure, as can medications that constrict blood
vessels.

Who Is More Likely to Develop High Blood Pressure?

 People with family members who have high blood pressure

 Smokers
 African-Americans
 Pregnant women
 Women who take birth control pills
 People over the age of 35
 People who are overweight or obese
 People who are not active
 People who drink alcohol excessively
 People who eat too many fatty foods or foods with too much salt
 People who have sleep apnea

Reference ranges for blood pressure in children

Stage Approximate age Systolic Diastolic
Infants 1 to 12 months 75–100 50–70
Toddlers and preschoolers 1 to 5 years 80–110 50–80
School age 6 to 12 years 85–120 50–80
Adolescents 13 to 18 years 95–140 60–90

Blood pressure chart

Use the blood pressure chart below to see what your blood pressure means. The blood
pressure chart is suitable for adults of any age. (The level for high blood pressure does not
change with age.)

Blood pressure readings have two numbers, for example 140/90mmHg.

The top number is your systolic blood pressure. (The highest pressure when your heart beats
and pushes the blood round your body.) The bottom one is your diastolic blood pressure.
(The lowest pressure when your heart relaxes between beats.)

The blood pressure chart below shows ranges of high, low and healthy blood pressure
readings.

Blood pressure chart for adults

Using this blood pressure chart: To work out what your blood pressure readings mean, just
find your top number (systolic) on the left side of the blood pressure chart and read across,
and your bottom number (diastolic) on the bottom of the blood pressure chart. Where the two
meet is your blood pressure.

High blood pressure has become a common problem and you will see every one person out of
5 in this disease that sometimes become fatal. Medical science is not yet capable to control
high blood pressure immediately but patients are suggested to adopt some precautions and
eating rules to control this disease. This disease requires a proper life style and eating habits
to avoid the trouble in case of high blood pressure. However we bring some important
information regarding eating tips in case of high blood pressure. By following these tips you
can better control high blood pressure continuously and you will not have to go to physician
for medical treatment of high blood pressure.
 1. First of all here is list of some food
items that you can include in your diet if you have problem of high blood pressure.
These food items include garlic, lemon, grapefruit, watermelon, rice, vegetable juice,
parsley, potatoes and food having potassium and calcium.
2. Sleep of eight hours will be much better for the patients of high blood pressure as
proper rest is an important aspect of treatment of high blood pressure.
3. Patients of high blood pressure should avoid salt in their diet as much as possible.
4. Taking slow and deep breath in fresh air for 15 minutes will be better to control high
blood pressure.

5. Use 8-10 glass of water in a single day.

6. Include plenty of fruits and vegetables in daily diet.
7. Light exercise or yoga and jogging is recommended to the patients of high blood
pressure by the doctors.
8. Avoid any type of stress and tension and keep your mind off from any irritation.
9. Do something as a hobby and spend some time in doing some enjoyable activity.

10. Strictly avoid junk and fast food and take

light weight diet as breakfast, lunch and dinner.
All the things mentioned above will give you relief in case of high blood pressure and you
can be safe from intense condition of high blood pressure by following these tips. Follow the
tips given above and be safe from this silent killer.

1. Blood Pressure Diet - Eat less salt

Too much salt raises your blood pressure, so it is important to eat as little as possible. In fact,
some people with high blood pressure may be able to avoid blood pressure medicines by
cutting down on salt.

Most of the salt you eat is not what you add to your food, but is in prepared foods like bread,
breakfast cereals and ready meals.

Don’t add salt to food when cooking or at the table. When shopping for food, check the labels
and choose low-salt options when you can.

2. Blood Pressure Diet - Eat more fruit and vegetables

Eating more fruit and vegetables helps to lower your blood pressure. Adults should eat at
least five portions of fruit and vegetables every day. A portion is 80 grams, or roughly the
size of your fist.

Try to eat a range of different fruits and vegetables. Dried, frozen and tinned are fine, but
watch out for added salt, sugar or fats.

3. Blood Pressure Diet - Keep to a healthy weight

Losing weight, if you need to, will help lower your blood pressure and reduce your risk of
health problems. The best way to lose weight is to choose more low-fat and low-calorie
foods, and increase your physical activity.

Set yourself realistic goals. Make small changes to your eating habits and activity levels that
you can keep to for life.

4. Blood Pressure and Exercise - Get more active

Being moderately active for 30 minutes five times a week can keep your heart healthy, and
can lower your blood pressure. If you can’t find 30 minutes in your day, increasing your
activity by even a small amount can help.

Think about how you can be more active in your daily life. Any activity that leaves you
feeling warm and slightly out of breath is ideal.

1. Go for power walks

Hypertensive patients who went for fitness walks at a brisk pace lowered pressure by almost
8 mmhg over 6 mmhg. Exercise helps the heart use oxygen more efficiently, so it doesn't
work as hard to pump blood. Get a vigorous cardio workout of at least 30 minutes on most
days of the week. Try increasing speed or distance so you keep challenging your ticker.

MORE: 14 Best Walking Workouts

2. Breathe deeply
Slow breathing and meditative practices such as qigong, yoga, and tai chi decrease stress
hormones, which elevate renin, a kidney enzyme that raises blood pressure. Try 5 minutes in
the morning and at night. Inhale deeply and expand your belly. Exhale and release all of your
tension. (Try these stress-busting yoga poses to relieve tension.)

Are you at risk for the #1 cause of heart-related death?

4. Be salt smart
Certain groups of people—the elderly, African Americans, and those with a family history of
high blood pressure—are more likely than others to have blood pressure that's particularly
salt (or sodium) sensitive. But because there's no way to tell whether any one individual is
sodium sensitive, everyone should lower his sodium intake, says Eva Obarzanek, PhD, a
research nutritionist at the National Heart, Lung, and Blood Institute. How far? To 1,500 mg
daily, about half the average American intake, she says. (Half a teaspoon of salt contains
about 1,200 mg of sodium.) Cutting sodium means more than going easy on the saltshaker,
which contributes just 15% of the sodium in the typical American diet. Watch for sodium in
processed foods, Obarzanek warns. That’s where most of the sodium in your diet comes
from, she says. Season foods with spices, herbs, lemon, and salt-free seasoning blends. (For
more ways to reduce your sodium

5. Indulge in dark chocolate

Dark chocolate varieties contain flavanols that make blood vessels more elastic. In one study,
18% of patients who ate it every day saw blood pressure decrease. Have ½ ounce daily (make
sure it contains at least 70% cocoa).

6. Take a supplement
In a review of 12 studies, researchers found that coenzyme Q10 reduced blood pressure by up
to 17 mmhg over 10 mmhg. The antioxidant, required for energy production, dilates blood
vessels. Ask your doctor about taking a 60 to 100 mg supplement up to 3 times a day.
7. Switch to decaf coffee
Scientists have long debated the effects of caffeine on blood pressure. Some studies have
shown no effect, but one from Duke University Medical Center found that caffeine
consumption of 500 mg—roughly three 8-ounce cups of coffee—increased blood pressure by
4 mmhg, and that effect lasted until bedtime. For reference, 8 ounces of drip coffee contain
100 to 125 mg; the same amount of tea, 50 mg; an equal quantity of cola, about 40 mg.
Caffeine can raise blood pressure by tightening blood vessels and by magnifying the effects
of stress, says Jim Lane, PhD, associate research professor at Duke and the lead author of the
study. "When you're under stress, your heart starts pumping a lot more blood, boosting blood
pressure," he says. "And caffeine exaggerates that effect." If you drink a lot of joe, pour more
decaf to protect your ticker.

8. Take up tea
Lowering high blood pressure is as easy as one, two, tea: Study participants who sipped 3
cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in 6 weeks on
average, say researchers from Tufts University—results on par with many prescription
medications. Those who received a placebo drink improved their reading by only 1 point. The
phytochemicals in hibiscus are probably responsible for the large reduction in high blood
pressure, say the study authors. Many herbal teas contain hibiscus; look for blends that list it
near the top of the chart of ingredients—this often indicates a higher concentration per
serving.

9. Work (a bit) less

Putting in more than 41 hours per week at the office raises your risk of hypertension by 15%,
according to a University of California, Irvine, study of 24,205 California residents. Overtime
makes it hard to exercise and eat healthy, says Haiou Yang, PhD, the lead researcher. It may
be difficult to clock out super early in today’s tough economic times, but try to leave at a
decent hour—so you can go to the gym or cook a healthy meal—as often as possible. Set an
end-of-day message on your computer as a reminder to turn it off and go home. 10. Relax
with music
Need to bring down your blood pressure a bit more than medication or lifestyle changes can
do alone? The right tunes can help, according to researchers at the University of Florence in
Italy. They asked 28 adults who were already taking hypertension pills to listen to soothing
classical, Celtic, or Indian music for 30 minutes daily while breathing slowly. After a week,
the listeners had lowered their average systolic reading by 3.2 points; a month later, readings
were down 4.4 points.

11. Seek help for snoring

It's time to heed your partner's complaints and get that snoring checked out. Loud, incessant
snores are one of the main symptoms of obstructive sleep apnea (OSA). University of
Alabama researchers found that many sleep apnea sufferers also had high levels of
aldosterone, a hormone that can boost blood pressure. In fact, it's estimated that half of all
people with sleep apnea have high blood pressure. If you have sleep apnea, you may
experience many brief yet potentially life-threatening interruptions in your breathing while
you sleep. In addition to loud snoring, excessive daytime tiredness and early morning
headaches are also good clues. If you have high blood pressure, ask your doctor if OSA could
be behind it; treating sleep apnea may lower aldosterone levels and improve BP.

12. Jump for soy

A study from Circulation: Journal of the American Heart Association found for the first time
that replacing some of the refined carbohydrates in your diet with foods high in soy or milk
protein, such as low-fat dairy, can bring down systolic blood pressure if you have
hypertension or prehypertension.

Know What to Eat

Potassium, magnesium, and fiber, on the other hand, may help control blood pressure. Fruits
and vegetables are high in potassium, magnesium, and fiber, and they’re low in sodium. Stick
to whole fruits and veggies. Juice is less helpful, because the fiber is removed. Also, nuts,
seeds, legumes, lean meats, and poultry are good sources of magnesium.

To increase the amounts of natural potassium, magnesium, and fiber you take in, select from
the following:

 apples
 apricots
 bananas
 beet greens
 broccoli
 carrots
 collards
 green beans
 dates
 grapes
 green peas
 kale
  lima beans
 mangoes
 melons
 oranges
 peaches
 pineapples
 potatoes
 raisins
 spinach
 squash
 strawberries
 sweet potatoes
 tangerines
 tomatoes
 tuna

What Is the DASH Diet?

Dietary Approaches to Stop Hypertension (DASH) is an eating plan rich in fruits, vegetables,
whole grains, fish, poultry, nuts, legumes, and low-fat dairy. These foods are high in key
nutrients such as potassium, magnesium, calcium, fiber, and protein.

The DASH diet can lower blood pressure because it has less salt and sugar than the typical
American diet. The DASH diet cuts out desserts, sweetened beverages, fats, red meat, and
processed meats.

Women who followed the DASH diet for several years reduced their risks of coronary artery
disease and stroke.

To start the DASH diet, follow these recommendations (based on 2,000 calories a day):

 Grains: 7-8 daily servings (serving sizes: 1 slice of bread, 1/2 cup cooked rice or
pasta, 1 ounce dry cereal)
 Vegetables: 4-5 daily servings (1 cup raw leafy greens, 1/2 cup cooked vegetable)
 Fruits: 4-5 daily servings (1 medium fruit, 1/2 cup fresh or frozen fruit, 1/4 cup dried
fruit, 6 ounces fruit juice)
 Low-fat or fat-free dairy products: 2-3 daily servings (8 ounces milk, 1 cup yogurt,
1.5 ounces cheese)
 Lean meat, poultry, and fish: 2 or fewer servings a day (3 ounces cooked meat,
poultry, or fish)
 Nuts, seeds, and legumes: 4-5 servings per week (1/3 cup nuts, 2 tablespoons seeds,
1/2 cup cooked dry beans or peas)
 Fats and oils: 2-3 daily servings (1 teaspoon vegetable oil or soft margarine, 1
tablespoon low-fat mayonnaise, 2 tablespoons light salad dressing)
 Sweets: less than 5 servings per week. (1 tablespoon sugar, jelly, or jam)

 gurt (fat-free)
 Foods that heal=

Ever wonder how to lower blood pressure naturally? Sodium has always been the
blood pressure bogeyman—shake most of it from your diet and you'll be safe. But
research now shows that it's just as important to choose foods naturally low in sodium
and high in at least two of the three power minerals: calcium, magnesium, and
potassium. Add in these 13 well-balanced foods to your diet to cut your risk of stroke
and heart attack nearly in half.

When it comes to lowering your blood pressure, these foods are among your best bets.

1 Skim Milk

It truly does a body good! Drinking heart-healthy low-fat milk will provide you with calcium
and vitamin D — the two nutrients work as a team to help reduce blood pressure by 3 to 10
percent. Although this doesn’t sound like much, it could add up to about a 15 percent
reduction in risk for cardiovascular disease.

When it comes to lowering your blood pressure, these foods are among your best bets.
2 Spinach

A green leafy delight,spinach is low in calories, high in fiber, and packed with heart-healthy
nutrients like potassium, folate, and magnesium — key ingredients for lowering and
maintaining blood pressure levels. Need an easy way to eat more of this great green? Try
mixing fresh spinach leaves into salads or adding them to sandwiches. And definitely try
these Spinach Turkey Burgers.

When it comes to lowering your blood pressure, these foods are among your best bets.

3 Sunflower seeds
Sunflower seeds are also a great source of magnesium. A quarter cup of these super seeds
make a nutritious snack — but be sure to buy them unsalted, since you'll also want to
minimize your sodium intake. Try my Quinoa with Yogurt, Grapes, and Toasted Seeds.

When it comes to lowering your blood pressure, these foods are among your best bets.

4 Beans

Nutritious and versatile, beans (including black, white, navy, lima, pinto, and kidney) are
chock-full of soluble fiber, magnesium, and potassium, all excellent ingredients for lowering
blood pressure and improving overall heart health. Add beans to your favorite salads, soups,
or wraps; as a bonus, they’re pretty inexpensive.

When it comes to lowering your blood pressure, these foods are among your best bets.
5 Baked white potatoes

Baked white potatoes are rich in both magnesium and potassium, two vital nutrients for heart
health. When potassium is low, the body retains extra sodium (and too much sodium raises
blood pressure). On the other hand, when you eat a potassium-rich diet, the body becomes
more efficient at getting rid of excess sodium. Like potassium, magnesium is also a key
player in promoting healthy blood flow. Therefore, maintaining a healthy balance of both
minerals can help keep high blood pressure at bay.

When it comes to lowering your blood pressure, these foods are among your best bets.

6 Bananas
This functional fruit is packed with potassium, so it's a great choice for an on-the-go snack.
Add a banana to your breakfast (my Banana-Raspberry Oatmeal makes a great morning
meal) or for an evening treat, slice a banana into several half-inch wheels, place them in a
small plastic bag, and freeze. Frozen bananas — yum! Also, try my PB-Banana Freeze.

One medium banana provides 1% of the calcium, 8% of the magnesium, and 12% of
the potassium you need every day.

bananas are delectable, portable, inexpensive and filled with fiber. Each banana also has at
least 450 milligrams of potassium, nature's most powerful blood-pressure-lowering
medicine.

To bring your blood pressure down, you need to go beyond slashing salt and ingest more
potassium as well. Abundant scientific evidence has proven that a shortage of this
electrolyte plays a major role in the onset of high blood pressure and that restricting
potassium intake can cause a blood pressure spike even among people with no previous
concerns. A low potassium intake also ups your odds of suffering a stroke.

In practice, potassium offsets the harmful effects of sodium. To lower your blood pressure
through dietary means, you need to shift your body's balance of sodium and potassium by
bringing your sodium intake to under 1500 milligrams a day while raising your potassium
intake to about 4700 milligrams — the average American adult consumes only about half
this much today. (Diabetics, people with chronic kidney disease and those taking a blood
thinner, like warfarin, should check with their doctor before increasing their potassium
intake.) Potassium is also a natural diuretic — so the more you eat, the more sodium and
water you'll excrete through urine.

Tip: No need to toss soft bananas when the skin turns brown. Peel, bag, and freeze for
use in smoothies. (Bonus: bananas help lower stress hormones in the blood

When it comes to lowering your blood pressure, these foods are among your best bets.
7 Soybeans

Soybeans are another excellent source of potassium and magnesium. Look for soybeans in
the pod (edamame) in the freezer case at your grocery store; for a healthy snack, boil one cup
and pop them directly out of the shell into your mouth. If you miss the salt, lightly sprinkle
with salt substitute. You'll definitley want to try this Edamame and Brown Rice Salad.

When it comes to lowering your blood pressure, these foods are among your best bets.

8 Dark chocolate

Hooray for dark chocolate! Eating about 30 calories a day of dark chocolate — just one tiny
square — was shown to help lower blood pressure after 18 weeks without weight gain or
other adverse effects, according to a study published in the Journal of the American Medical
Association (JAMA). Choose dark chocolate consisting of at least 70 percent cocoa powder.
Because chocolate is also high in calories, you’ll want to be very careful not to overdo it. Try
my Chocolate Protein Pudding for a perfectly-portioned cocoa fix.


9 White beans
One cup of white beans provides 13% of the calcium, 30% of the magnesium, and
24% of the potassium you need every day.

Tip: You can use this comfort food in side dishes, soups, and entrées. As a meatless
source of protein, it’s a great choice for vegetarians. Choose no-salt added or well-
rinsed low-sodium canned white beans, or cook dried beans overnight in a slow
cooker.
10 Fat-free plain yogurt
One cup of fat-free plain yogurt provides 49% of the calcium, 12% of the magnesium,
and 18% of the potassium you need every day.

Tip: Cool and creamy, yogurt is a star ingredient in mineral-rich breakfasts, in sauces
and salad dressings, and even in entrées. Most brands of regular yogurt tend to be a bit
higher in calcium than Greek varieties. (Keep things interesting with these 8 tasty
yogurt toppings.)
11 Kiwifruit

One kiwifruit provides 2% of the calcium, 7% of the magnesium, and 9% of the

potassium you need every day.

Tip: Kiwifruit is available year-round in supermarkets, hailing from California

orchards November through May and from New Zealand June through October.
(Kiwifruit was named after New Zealand’s native kiwi bird, whose brown, fuzzy coat
resembles the skin of this fruit.) Ripe kiwis can be stored in the fridge or on your
counter. They contain more vitamin C than a same-size serving of orange slices.


12 Peaches and nectarines(mangoes)

One medium peach or nectarine provides 1% of the calcium, 3% of the magnesium,

and 8% of the potassium you need every day.

Tip: Frozen unsweetened peach slices are a great alternative to fresh peaches and
nectarines. Just defrost ahead of time or, for smoothies, simply toss in the blender.
13 Kale

One cup of kale, raw or cooked, provides 9% of the calcium, 6% of the magnesium,
and 9% of the potassium you need every day.

Tip: Low in calories, kale is widely considered a superfood because it contains a big
dose of cell-protecting antioxidants as well as alpha-linolenic acid, a plant-based good
fat that cools inflammation. Thin, delicate baby kale leaves are a great alternative for
salads.
14 Red bell pepper

One cup of raw red bell pepper provides 1% of the calcium, 4% of the magnesium, and 9% of
the potassium you need every day.

Tip: Red bell peppers keep in the refrigerator for up to 10 days. Store wrapped in a slightly
damp paper towel so they don’t dry out. You can freeze extras to use later in cooked dishes
15 broccoli
One cup of cooked broccoli provides 6% of the calcium, 8% of the magnesium, and 14% of
the potassium you need every day.

Tip: This cruciferous veggie is also a famous source of cancer-fighting phytonutrients called
glucosinolates. You can substitute frozen broccoli in many cooked entrées and side dishes.
16 Sweet potato
One medium sweet potato with the skin provides 4% of the calcium, 8% of the magnesium
(7% without the skin), and 15% of the potassium (10% without the skin) you need every day.

Tip: So sweet it could be a dessert, sweet potatoes are a great addition to smoothies. Bake
several sweet potatoes at one time so you’ll have a ready supply for quick smoothies and
other recipes.

17 Quinoa
A half-cup of cooked quinoa provides 1.5% of the calcium, 15% of the magnesium, and 4.5%
of the potassium you need every day.

Tip: There’s a reason the United Nations declared 2013 the International Year of Quinoa.
This high-protein whole grain has a mild yet nutty flavor, contains a variety of health-
protecting phytonutrients along with an impressive amount of magnesium, and cooks in less
than half the time it takes to make brown rice. Quinoa is gluten free, making it a great option
if you’re gluten intolerant or have celiac disease. The most widely available quinoa is a
golden beige color, but red and black varieties are also available and worth a try.
18 Avocado
One-half of an avocado provides 1% of the calcium, 5% of the magnesium, and 10% of the
potassium you need every day.

Tip: In addition to pressure-soothing minerals and heart-healthy monounsaturated fats,

avocados contain health-promoting carotenoids. Peel carefully; the dark green flesh just
under an avocado’s brittle skin contains large amounts of these disease-fighting compounds.

19 Raw almonds.
Eating just a handful of truly raw almonds every day can make a significant difference in
keeping your blood pressure levels in check. A key component of the Dietary Approaches to
Stop Hypertension Diet, also known as DASH, raw almonds are rich in monounsaturated fats,
which have been scientifically proven to help lower blood cholesterol levels, reduce arterial
inflammation, and ultimately lower blood pressure levels.
Even though they are high in fat and calories, almonds also help promote weight loss and the
building of lean muscle mass, which means they naturally promote healthy circulation. When
eaten in conjunction with other blood pressure-lowering nuts like walnuts, almonds are one of
the most powerful cardiovascular "superfoods" available.

20 Cayenne pepper.
Arguably one of the fastest foods to lower blood pressure, cayenne pepper is a powerful
vasodilator, which means it helps expand blood vessels and improve blood flow. This effect
naturally lowers blood pressure levels by increasing the rate at which blood flows throughout
the circulatory system, which in turn takes some of the pressure off arterial walls.

Mixing one or two teaspoons of cayenne pepper in either warm water or tea with both honey
and aloe vera is a powerful homemade remedy for alleviating hypertension. If this beverage
is too spicy for your tastes, taking cayenne pepper capsule supplements is another great
option for lowering blood pressure naturally.

21 Coconut water.
Rich in potassium, electrolytes, and other important nutrients, coconut water has been shown
to help significantly lower blood pressure levels in most of the people that drink it. A recent
study published in the West Indian Medical Journal found that drinking coconut water helped
71 percent of participants achieve a significant reduction in systolic pressure, and 29 percent
of participants achieve a significant reduction in diastolic pressure. The results were even
more amplified when participants drank both coconut water and mauby, a tropical drink made
from buckthorn tree bark.

22 Raw cacao.
Rich in flavonoids and other anti-inflammatory nutrients, raw cacao is another food-based
weapon against hypertension that you will want to keep readily stocked in your health
arsenal. Not only do the flavonoids in cacao function as adaptogens to help the body better
deal with stress, which is a common cause of hypertension, but they also help regulate stress
hormone levels throughout the body, which play a critical role in blood pressure regulation.

Numerous studies have also found that cacao flavonoids demonstrably reduce blood pressure
levels upon consumption, resulting in an average blood pressure reduction of 4.7/2.8
millimeters of mercury (mmHg). Cacao flavonoids also help protect the body against stroke
and heart disease, which are commonly linked to high blood pressure.

23 Turmeric.
Modern science is just barely hitting the tip of the iceberg concerning the superfood capacity
of turmeric, also commonly known as curcumin. But one of the herb's already known benefits
concerns its abilities to significantly decrease inflammation throughout the body, which is a
primary cause of high cholesterol and even high blood pressure. By actively reducing
inflammation, turmeric helps improve cardiovascular function and maintain healthy blood
flow.
When taken alongside non-irradiated black pepper, the primary active ingredient of which is
piperine, turmeric is a powerhouse at loosening up blood vessels and clearing the buildup that
often leads to high blood pressure. Turmeric is also a natural blood thinner, which is another
way this powerful herb aids in the fight against hypertension.

24 Garlic.
A 2010 study out of Australia found that garlic is another powerful food-based medicine that
naturally lowers cholesterol levels and reduces blood pressure. Taking garlic tablets or
capsule supplements is a great way to regularly consume the herb in high enough amounts to
derive significant benefits.

25. Pick potatoes

Loading up on potassium-rich fruits and vegetables is an important part of any blood

pressure-lowering program, says Linda Van Horn, PhD, RD, professor of preventive
medicine at Northwestern University Feinberg School of Medical. Aim for potassium levels
of 2,000 to 4,000 mg a day, she says. Top sources of potassium-rich produce include sweet
potatoes, tomatoes, orange juice, potatoes, bananas, kidney beans, peas, cantaloupe,
honeydew melon, and dried fruits such as prunes and raisins.
Damage from blood pressure

Symptoms
Usually, hypertension does not directly cause symptoms. When blood pressure is very high, it
can cause:

 Headaches
 Dizziness
 Fatigue
 Ringing in the ears
Diagnosis
The diagnosis of hypertension depends on blood pressure readings. Therefore, it's essential
that blood pressure be measured carefully.

To obtain an accurate blood pressure measurement:

 Avoid the following for at least one hour before you have your blood pressure taken:
o Strenuous exercise
o Smoking
o Eating
o Drinking caffeinated beverages
 Be seated for at least five minutes before the reading is taken.
 Do not talk while your blood pressure is being measured.
 Two readings should be recorded and averaged.

If your blood pressure is high, your doctor should examine your eyes, heart and nervous
system, to look for evidence of damage from hypertension.

If there is no such evidence, you should return for at least two more blood pressure
measurements. Only then should the doctor diagnose you with hypertension. That is because
a single high reading can happen to anyone.

Once you are diagnosed with hypertension, other tests will check for organ damage. These
tests can include:

 Blood tests to check kidney function

 An electrocardiogram (EKG) to look for:
o Thickening of the heart muscle
o Reduced blood flow to your heart
o Irregular heart rhythms
Thank you